1. Identify the issue
During this step, think about the problem you wish to resolve. You should only focus on one issue at a time.
Step Four.
The Emotional Freedom Technique
EFT, or Emotional Freedom Technique, is a simple but powerful technique that uses the body’s meridian points, similar to acupressure points, while stating specific affirmations focused on your emotional state, to reduce anxiety, stress and depression - but can even be used to relieve physical pain, PTSD and trauma. Watch the 4 minute video below.
2. Test the initial intensity
While thinking about the issue, rank the intensity of the issue on a scale of 0–10, with 10 being the worst the issue has ever been. This is sometimes called the SUDs scale (Subjective Unit of Distress). This ranking system allows you to assess the effectiveness of the tapping at the end of the treatment, so you know if you need to perform another sequence.
3. The Setup
Before beginning each round of tapping, you should decide on a simple reminder phrase to repeat while tapping the karate chop point. This point is at the center of the fleshy part of the outer hand.
The reminder phrase should acknowledge the issue and convey self-acceptance. For example, a person might choose to say: “Even though I have this [issue], I deeply and completely love and accept myself.”
4. The Sequence
During this step, you will tap on the specific points on the body while repeating the phrase that you have chosen.
The tapping points, in sequence after the karate chop (KC) point, are as follows:
- top of the head (TOH) — directly in the center of the top of the head
- beginning of the eyebrow (EB) — the beginning of the brow, just above and to the side of the nose
- side of the eye (SE) — on the bone at the outside corner of the eye
- under the eye (UE) — on the bone under the eye, approximately 1 inch (in) below the pupil
- under the nose (UN) — the point between the nose and upper lip
- chin point (CH) — halfway between the underside of the lower lip and the bottom of the chin
- beginning of the collarbone (CB) — the point where the breastbone (sternum), collarbone, and first rib intersect
- under the arm (UA) — at the side of the body, approximately 4 in below the armpit
When tapping, use two or more fingertips and repeat the tap approximately five times on each point.
While some points have a point on both sides of the body, it is only necessary to tap on one side. However, individuals can tap these points on both sides if both of their hands are free.
If you need a guide to remember the tapping points, you can download one after the last step (Step 5).
5. Test The Intensity
Again, rank the intensity of the issue on a scale of 0–10. Ideally, your issue will have improved. Repeat the complete process until the intensity of your issue reaches 0. You should be able to get to a point where the issue no longer bothers you.
TIP: Combine EFT with the Emotional Guidance Scale.
Now that you know how to use EFT and the Emotional Guidance Scale, you can use both together. Start by identifying the emotion you are feeling and accept it. Then, work your way up the scale by using EFT to work through each emotion.